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Ngabe unomsebenzi wokuphupha okucela ukuthi usebenze ebusuku? Awunakho okunye ongakwenza ngaphandle kokuthi uthathe isithembiso ngokuyekethisa kwezinye izinto. Ngenkathi ungathola isikhundla emkhakheni ofuna ukusebenzela kuwo, lokho akusho ukuthi uzothola umholo owufunayo.
Futhi akusho ukuthi uzoba nethuba lokusebenza uhlobo lweshift oyifunayo. Ukuya emsebenzini kusuka ngehora lesishiyagalolunye ekuseni kuze kube yihora lesithupha kusihlwa akuyona impilo kanokusho wonke umuntu anayo.
Futhi, kusobala ukuthi ukusebenza ebusuku kuyayilimaza impilo yakho. Ngoba ukusebenza ebusuku kungaphazamisa iwashi langaphakathi lomzimba wakho. Iwashi lakho langaphakathi litshela umzimba wakho ukuthi uhlale uphapheme emini futhi ulale ebusuku.
Uma usebenza ebusuku, isayensi ikhombisile ukuthi ukunciphisa umzimba nokukugcina kunganzima kuwe kunabanye. Kungani? Ucwaningo lwango-2014 luthole ukuthi amaphethini wokushintsha ebusuku athinta imetabolism yabasebenzi, okudala ukuthi basebenzise amandla amancane kunalokho abebefanele bakwenze phakathi nosuku.
Lapho usebenza amashifu ebusuku, ungakuthola kunzima ukwazi ukuthi uzodla nini nokuthi udlani.
Ngakho-ke, nansi inkomba esheshayo mayelana nesheduli yokudla yabasebenzi beishifti ebusuku.
1. Yidla Isidlo Sakho Esikhulu Kuqala
Yidla ukudla kwakho okuyinhloko ngaphambi kokuya emsebenzini. Uma usebenza eshintshini lantambama, yidla ukudla kwakho okuyinhloko phakathi nezinsuku emini bebade. Uma usebenza ngokushintshana kusihlwa, yidla ukudla kwakho okuyinhloko ngabo-6 PM ngaphambi kokuya emsebenzini. Yidla kancane futhi udle ukudla okulula okunempilo ngesikhathi sakho sokushintsha. Ukudla ukudla okukhulu ebusuku kungadala isilungulela, igesi nokuqunjelwa. Kungakwenza futhi uzizwe ulele futhi uvilapha futhi uqaphele ukuthi ungadli kakhulu ngenkathi usebenza.
2.Pakisha Iziphuzo Zakho Ezinempilo
Kungcono ukuthi upakishe ukudla okulula okunempilo. Ngoba kungaba nzima ukuthola ukudla okulula okunempilo ngesikhathi samashi nobusuku. Ihhovisi lakho lingaba nokudla okulula okunosawoti noma okunamafutha amaningi, neziphuzo ezinoshukela ezinama-khalori aphezulu kubasebenzi. Ungathatha ukudla okulula okunempilo njenge-apula ngocezu oluncane lweshizi olunamafutha amancane noma idlanzana lamantongomane ane-yogurt enamafutha amancane.
3. Gwema Ukudla Okunamafutha
Ngenkathi usebenza amashifu ebusuku, gwema ukudla okunamafutha, okuthosiwe nokunongwe. Ukudla okufana nenkukhu ethosiwe, upelepele obabayo nama-burger kungaholela ekuguleni kwenhliziyo nasekugayeni. Ukudla kakhulu ukudla okunamafutha kungakhuphula nobungozi besifo senhliziyo bese uthayipha isifo sikashukela sohlobo lwesibili. Amafutha amaningi agcwele ekudleni kwakho angakhuphula i-cholesterol egazini, engakhuphula ubungozi besifo senhliziyo nesifo sohlangothi. I-cholesterol enhle (i-HDL) inomthelela omuhle emzimbeni.
4. Yidla Ukudla Okuncane
Ukugcina umzimba wakho uhamba ubusuku bonke, musa ukuhlelela ibhulakufesi lakho, isidlo sasemini nedina. Esikhundleni salokho, hlela ukudla izidlo ezimbalwa njalo emahoreni amabili kuya kwamathathu ubusuku bonke. Lokhu ngeke kusize kuphela ekubambeni indlala, kepha kuzokunikeza namandla owadingayo ukuze uhlale uphapheme futhi wenze umsebenzi wakho. Futhi, yidla kahle ngaphambi kokubika emsebenzini wakho. Lokhu kuzokunika amandla okwenza umsebenzi wakho ngempumelelo.
5. Hlanganisa Umzimba Wakho Kahle
Kubalulekile ukuthi ugcine umzimba wakho unamanzi amaningi. Phuza amanzi amaningi ukuvimbela ukuphelelwa amandla kwamanzi, ngoba kungakusiza ukuthi uhlale uqaphile futhi ngeke kukuvumele uzizwe ukhathele ngesikhathi sokushintsha kwakho. Gcina ibhodlela lamanzi etafuleni lakho futhi uthathe ama-sips ngisho nangaphambi kokuba uzizwe womile. Ngaphandle kwamanzi, phuza itiye elenziwe ngoshukela elingenashukela, nojusi wemifino ophansi we-sodium 100% ngezinye zeziphuzo ezinomsoco ongaziphuza.
6. Iya Kumaphrotheni
Kusukela ngesikhathi ovuka ngaso ekuseni kuze kube sekushintsheni kwakho, gwema ukudla okunothe kakhulu kuma-carbohydrate ngangokunokwenzeka. Ngoba amaswidi nemikhiqizo enoshukela igcwele ama-carbohydrate azokwenza uzizwe ukozela kuphela. Ngakho-ke, khetha ukudla okunempilo kwamaprotheni njengamaqanda, ubisi, nenkukhu okuzogcina isisu sakho sigcwele isikhathi eside futhi kuzogcina indlala ikhona.
7. Buka Ukudla Kwe-Caffeine
Ukuphuza itiye, ikhofi nezinye iziphuzo ezine-caffeine kungakusiza uhlale uqaphile. Kepha ungadli ngaphezu kuka-400 mg we-caffeine ngosuku, lelo inani le-caffeine etholakala ezinkomishini ezimbili kuya kwezintathu zekhofi ejwayelekile. I-caffeine ingahlala kusistimu yakho amahora angafika kwayisishiyagalombili. Shintshela eziphuzweni ezinamanzi, itiye eliyikhambi elingenashukela noma amanzi cishe amahora amane ngaphambi kokulala.
8. Yiba Nesidlo Esingakhanyi Ngaphambi Kokulala
Kunzima ukulala lapho ulambile kakhulu noma usuthi kakhulu. Uma usazizwa ulambile ngemuva komsebenzi, yidla isidlo esincane esinempilo ngaphambi kokulala. Ungazama isitsha sokusanhlamvu okusanhlamvu okuphelele ngobisi noma ucezu lwesinkwa esigcwele se-jam ngejamu. Uma ugcwele kakhulu ngesikhathi sokulala, zama ukusika isidlo ngesikhathi sakho sasebusuku.
9. Izinketho ze-Night Shift Dinner
Khetha amaprotheni anciphile njengezinkukhu, i-tuna noma ubhontshisi nezinhlama nemifino egcwele i-fiber ukuze uthole amandla azinzile okusiza ukukukhokhisa ngesikhathi sakho sasebusuku. Cabanga ukupakisha isidlo sakho sakusihlwa bese usifudumeza ngemicrowave nakwisiqandisi. Pakisha isangweji le-turkey ngesinkwa sikakolweni ogcwele, isaladi elinsundu elayisi elenziwe ngesifuba senkukhu noma i-tofu nemifino eqoshiwe noma isobho semifino nesabhontshisi.
Amathiphu Wokuhlala Unempilo Ngenkathi Usebenza Ngezikhathi Zobusuku
- Namathela esimisweni sakho sokulala.
- Zigcine usebenza.
- Yidla ukudla okunomsoco.
Yabelana ngale ndatshana!
Uma ngabe uyithandile le ndatshana, yabelana ngayo nabantu obathandayo.
